What is Sole Water?
Getting Keto Adapted
Adding in Sole Water is important when you begin the ketogenic diet because it will help you combat low energy, low moods, constipation and headaches. Instead of adding in carbs for energy, you must think about your diet and energy differently.
Within the first two to four days of lowering your carb intake to below 20 grams a day, you will start showing elevated blood ketones, which marks the start of your body utilizing nutritional ketosis (and lipolysis) and shifting its primary fuel source to fat. However, you might have issues with energy, moods, headaches, or other common “keto flu” symptoms. To combat the symptoms of keto flu, you first must make sure to keep your water and electrolytes up; this is why Sole Water is so important. When becoming keto-adapted, your kidneys release much of the salt (and associated water) that they hold onto with higher-carb diets. You need to add more water and electrolytes (Sole Water) to ensure that you don’t get dehydrated. You also might want to reduce your workouts and activity levels during the first couple weeks.
ELECTROLYTES
A well-formulated ketogenic diet requires getting enough electrolytes and water (Sole Water). It is an important part of becoming keto-adapted, especially in the first few weeks after making the switch to keto. If you do a carb-up, that will make you retain water (carbohydrates make you retain water) but won’t fix the problem of electrolyte imbalance. CLICK HERE for more on carb ups. Let’s take a deeper look at electrolytes and their benefits.
Sodium
Even if adapting to a keto lifestyle doesn’t cause any obvious side effects, you need extra water and sodium. Eliminating packaged foods will likely deplete a lot of the sodium from your diet. If you suffer the fierce headaches that some people get when beginning a low-carb diet, add sodium.
READ MORE ON ELECTROLYTES in Keto: The Complete Guide to Success on the Ketogenic Diet.
Sole Water
Ingredients
- 1 pint mason jar
- 1 cup Redmond Real Salt divided
OPTIONAL:
- 1/2 cup Magnesium Malate Powder Click HERE
- Filtered water
Instructions
- Fill the mason jar with 3/4 cup Redmond Real Salt and magnesium if using. Add water to fill the mason jar about 1 inch from the top. Seal with the lid and shake vigorously until salt has dissolved.
- Open the lid and add 1/4 cup Redmond Real Salt. Cover and shake again until salt has dissolved.
- To consume, take a teaspoon of the Sole Water and place it in a glass with 1 cup filtered water. Drink as needed.
Notes
Nutrition
TESTIMONY OF THE DAY
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Hi, Maria! I love Redmond real salt. It is always in my kitchen, along with a few other quality salts. I have also made sole water in the past. I am keto adapted already…Are you recommending the sole water only for the adaptation phase, or do you and Craig take it daily? If I missed that part of the post, I’m sorry. 😊 Thanks!
Depends on the person. Some people see benefit from adding this all the time as they don’t get enough salt on food.
How many teaspoons of sole water do you need daily added to your water? I usually just take a teaspoon of salt and add it to warm bone broth and collagen and drink it down quickly. Thank you
A good goal is about 2 1/2 teaspoons of salt a day in water and on food.
Hi Maria,
I get confused on the magnesium. Will the type in the recipe cause diarrhea?
Thanks
Nope, this is a good form too.
Maria, do I need to be concerned about potassium? I see so many people advocating adding Lite Salt to your water to maintain electrolytes. I am doing some fasting in addition to keto; when I add the lite salt (1/16th of a tsp) to two cups of water, my stomach burns. Is it enough to just add the natural salt and take a Magnesium Glycinate?
Which magnesium malate brand do you recommend?.
Do you still believe magnesium malate is the best for constipation? and I have gerd issues, is it safe for me to take this form of magnesium? and my question above about which brand do you recommend?, I know you are very busy, but I hope that I will get a reply.